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Cranberry bean raw vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean raw and Black turtle bean

  • Cranberry bean raw is higher in Folate, Fiber, Selenium, and Zinc, yet Black turtle bean is higher in Iron, Copper, Vitamin B1, and Phosphorus.
  • Black turtle bean covers your daily Iron needs 46% more than Cranberry bean raw.
  • Cranberry bean raw contains 4 times more Selenium than Black turtle bean. While Cranberry bean raw contains 12.7µg of Selenium, Black turtle bean contains only 3.2µg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Beans, black turtle, mature seeds, raw.

Infographic

Cranberry bean raw vs Black turtle bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -33.3%
Contains more Zinc +65%
Contains more Selenium +296.9%
Contains more Calcium +26%
Contains more Iron +74%
Contains more Phosphorus +18.3%
Contains more Potassium +12.6%
Contains more Copper +25.9%
Equal in Magnesium - 160
Equal in Manganese - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -33.3%
Contains more Zinc +65%
Contains more Selenium +296.9%
Contains more Calcium +26%
Contains more Iron +74%
Contains more Phosphorus +18.3%
Contains more Potassium +12.6%
Contains more Copper +25.9%
Equal in Magnesium - 160
Equal in Manganese - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B2 +10.4%
Contains more Folate +36%
Contains more Vitamin A +750%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B3 +34.4%
Contains more Vitamin B5 +20.2%
Equal in Vitamin B2 - 0.193
Equal in Vitamin B6 - 0.286
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Contains more Vitamin B2 +10.4%
Contains more Folate +36%
Contains more Vitamin A +750%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B3 +34.4%
Contains more Vitamin B5 +20.2%
Equal in Vitamin B2 - 0.193
Equal in Vitamin B6 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +36.7%
Contains more Water +12.6%
Equal in Protein - 21.25
Equal in Carbs - 63.25
Equal in Other - 3.6
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +36.7%
Contains more Water +12.6%
Equal in Protein - 21.25
Equal in Carbs - 63.25
Equal in Other - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +36.2%
Contains less Saturated Fat -26.6%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +36.2%
Contains less Saturated Fat -26.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Black turtle bean Opinion
Net carbs 35.35g 47.75g Black turtle bean
Protein 23.03g 21.25g Cranberry bean raw
Fats 1.23g 0.9g Cranberry bean raw
Carbs 60.05g 63.25g Black turtle bean
Calories 335kcal 339kcal Black turtle bean
Sugar 2.12g Cranberry bean raw
Fiber 24.7g 15.5g Cranberry bean raw
Calcium 127mg 160mg Black turtle bean
Iron 5mg 8.7mg Black turtle bean
Magnesium 156mg 160mg Black turtle bean
Phosphorus 372mg 440mg Black turtle bean
Potassium 1332mg 1500mg Black turtle bean
Sodium 6mg 9mg Cranberry bean raw
Zinc 3.63mg 2.2mg Cranberry bean raw
Copper 0.794mg 1mg Black turtle bean
Manganese 0.92mg 1mg Black turtle bean
Selenium 12.7µg 3.2µg Cranberry bean raw
Vitamin A 2IU 17IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.747mg 0.9mg Black turtle bean
Vitamin B2 0.213mg 0.193mg Cranberry bean raw
Vitamin B3 1.455mg 1.955mg Black turtle bean
Vitamin B5 0.748mg 0.899mg Black turtle bean
Vitamin B6 0.309mg 0.286mg Cranberry bean raw
Folate 604µg 444µg Cranberry bean raw
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.273mg 0.252mg Cranberry bean raw
Threonine 0.969mg 0.894mg Cranberry bean raw
Isoleucine 1.017mg 0.938mg Cranberry bean raw
Leucine 1.838mg 1.697mg Cranberry bean raw
Lysine 1.58mg 1.459mg Cranberry bean raw
Methionine 0.346mg 0.32mg Cranberry bean raw
Phenylalanine 1.245mg 1.149mg Cranberry bean raw
Valine 1.205mg 1.112mg Cranberry bean raw
Histidine 0.641mg 0.592mg Cranberry bean raw
Saturated Fat 0.316g 0.232g Black turtle bean
Monounsaturated Fat 0.106g 0.078g Cranberry bean raw
Polyunsaturated fat 0.527g 0.387g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
64%
Cranberry bean raw
60%
Black turtle bean
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.